WOD / Blog
12 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Press 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 60% of 1 RM. Lift on a 2-minute clock. WOD: 6 Rounds (2 Minutes Work/2 Minutes Rest) 20/15 Calorie Bike (Alternate Erg/Assault) Max Effort Slam Balls (30/20)(20/15) Stimulus/Focus: Push hard on the bike to give yourself as […]
11 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Review all movements and get ready to workout! WOD: This workout has three parts and three separate scores. Max Height Box Jump Stimulus/Focus: Spend 10 minutes finding your highest box jump. Record your score in inches. “343” 9/11 Memorial WOD: 50 Pull Ups 50 Air Squats 50 HRPUs 50 Ab Mat […]
10 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for one rep. WOD: Five 2-Minute Rounds Minute 1: Max Deadlift Reps Accumulated Minute 2: Change Weight and Rest Round 1 at 90%, 2 at 80%, 3 at 70% , 4 at 60%, and 5 a 50%. Stimulus/Focus: Accumulate AMRAP. They […]
09 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 15 Wall Walks, Then: 21-15-9 Back Squat (95/65)(65/45) Handstand Push Ups *Masters: Seated Dumbbell Presses (20/15) Then, Max Effort Wall Walks in Remaining Time […]
08 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (20 Minute Cap) 5 Power Snatch (95/65)(65/45) 10 Toes to Bar 15 American Kettlebell Swings (1.5/1)(1/25#) 20 Double Unders Stimulus/Focus: Complete all work unbroken. Cool […]
05 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Goat Work Stimulus/Focus: 15 Minutes to work on movements that you need to improve. If you don’t spend time on “I hate this movement!” things, you’ll never get better at them! WOD: 10 RFT (20 Minute Cap) 5 Pull Ups 5 Handstand Push Ups (Masters: Seated DB Presses 20/15) 25 Double […]